5K Walking & Jogging Program

This 8-week program is designed for those who can comfortably walk for about 20 minutes, but want to start
incorporating jogging into their program. It is a general guide and may need to be adjusted depending on your fitness
level. Also adjust speed or distance as necessary.

This program assumes youll be walking/jogging a 5K race at the end of 8 weeks. It also assumes youll be
jogging at a pace of at least 5 miles per hour (12 minutes per mile) or faster, and walking at a pace of at least 3.5
miles per hour (17 minutes per mile) or faster. If your pace is slower, thats okay; just add 1-2 additional repetitions
during each session to make sure you cover enough distance to train for the race.
Week
Walking
Interval
(minutes)
Jogging
Interval
(minutes)
Number of
Walk/Jog
Repetitions

Total
Time
(minutes)

1 4 1 4 20
2 3 2 5 25
3 3 2 6 30
4 2 3 5 25
5 2 3 6 30
6 1 3 8 32
7 1 4 7 35
8 1 4 8 40

We recommend completing this walk/jog workout 3 times per week (spread throughout the week, not 3 days in a
row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running
and walking, such as biking, swimming, elliptical, rollerblading and other sports.


5K Jogging Program

This 8-week program is designed for those who can comfortably run one-half a mile, but want to work up to a longer
distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or
distance as necessary. This program assumes youll be jogging a 5K race at the end of 8 weeks.
Week
Day 1
(miles)
Day 2
(miles)
Day 3
(miles)
Total
Weekly
Miles
1 0.5 0.5 1 2
2 1 1 1.5 3.5
3 2 1.5 1.5 5
4 2 1.5 2 5.5
5 2 2 2.5 6.5
6 2 2.5 2.75 7.25
7 2.5 2.75 2.5 7.75
8 2.75 3 2 7.75

We recommend completing this jogging workout 3 times per week (spread throughout the week, not 3 days in a
row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running
and walking, such as biking, swimming, elliptical, rollerblading and other sports.
Time Required: Eight weeks
Here's How:
1. Get medical clearance from your doctor before you get started.
2. Getting the right running shoes for your foot type is crucial for comfort and injury prevention .
Visit a running store to get expert advice on buying the right running shoes .
3. Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes.
You should always end your workout with a cooldown.
4. Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for
three sessions with that same sequence for week one.
5. Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions
in week two.
6. Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions
in week three.
7. Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those
sessions in week four.
8. Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those
sessions in week five.
9. Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions
for week six.
10. Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this
week.
11. Week eight: Congratulations on making it to week eight! For your first run this week, try
walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the
end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will
continue to improve. Soon you'll be ready to run your first 5K!





Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute
warmup walk.
Then alternate
60 seconds of
jogging and 90
seconds of
walking for a total
of 20 minutes.
Brisk five-minute
warmup walk.
Then alternate
60 seconds of
jogging and 90
seconds of
walking for a total
of 20 minutes.
Brisk five-minute warmup
walk. Then alternate 60
seconds of jogging and 90
seconds of walking for a total
of 20 minutes.
2 Brisk five-minute
warmup walk.
Then alternate
90 seconds of
jogging and two
minutes of
walking for a total
of 20 minutes.
Brisk five-minute
warmup walk.
Then alternate
90 seconds of
jogging and two
minutes of
walking for a total
of 20 minutes.
Brisk five-minute warmup
walk. Then alternate 90
seconds of jogging and two
minutes of walking for a total
of 20 minutes.
3 Brisk five-minute
warmup walk,
then do two
repetitions of the
following:
Jog 200
yards (or
90
seconds)
Walk 200
yards (or
90
seconds)
Jog 400
yards (or
3
minutes)
Walk 400
yards (or
three
minutes)
Brisk five-minute
warmup walk,
then do two
repetitions of the
following:
Jog 200
yards (or
90
seconds)
Walk 200
yards (or
90
seconds)
Jog 400
yards (or
3
minutes)
Walk 400
yards (or
three
minutes)
Brisk five-minute warmup
walk, then do two repetitions
of the following:
Jog 200 yards (or 90
seconds)
Walk 200 yards (or 90
seconds)
Jog 400 yards (or 3
minutes)
Walk 400 yards (or
three minutes)
4 Brisk five-minute
warmup walk,
Brisk five-minute
warmup walk,
Brisk five-minute warmup
then:
Jog 1/4
mile (or 3
minutes)
Walk 1/8
mile (or
90
seconds)
Jog 1/2
mile (or 5
minutes)
Walk 1/4
mile (or 2-
1/2
minutes)
Jog 1/4
mile (or 3
minutes)
Walk 1/8
mile (or
90
seconds)
Jog 1/2
mile (or 5
minutes)
then:
Jog 1/4
mile (or 3
minutes)
Walk 1/8
mile (or
90
seconds)
Jog 1/2
mile (or 5
minutes)
Walk 1/4
mile (or 2-
1/2
minutes)
Jog 1/4
mile (or 3
minutes)
Walk 1/8
mile (or
90
seconds)
Jog 1/2
mile (or 5
minutes)
walk, then:
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (or 90
seconds)
Jog 1/2 mile (or 5
minutes)
Walk 1/4 mile (or 2-1/2
minutes)
Jog 1/4 mile (or 3
minutes)
Walk 1/8 mile (or 90
seconds)
Jog 1/2 mile (or 5
minutes)
5 Brisk five-minute
warmup walk,
then:
Jog 1/2
mile (or 5
minutes)
Walk 1/4
mile (or 3
minutes)
Jog 1/2
mile (or 5
minutes)
Walk 1/4
mile (or 3
minutes)
Jog 1/2
mile (or 5
minutes)
Brisk five-minute
warmup walk,
then:
Jog 3/4
mile (or 8
minutes)
Walk 1/2
mile (or 5
minutes)
Jog 3/4
mile (or 8
minutes)
Brisk five-minute warmup
walk, then jog two miles (or 20
minutes) with no walking.
6 Brisk five-minute
warmup walk,
then:
Jog 1/2
mile (or 5
minutes)
Walk 1/4
mile (or 3
minutes)
Jog 3/4
mile (or 8
minutes)
Walk 1/4
mile (or 3
minutes)
Jog 1/2
mile (or 5
minutes)
Brisk five-minute
warmup walk,
then:
Jog 1
mile (or
10
minutes)
Walk 1/4
mile (or 3
minutes)
Jog 1
mile (or
10
minutes)
Brisk five-minute warmup
walk, then jog 2-1/4 miles (or
25 minutes) with no walking.
7 Brisk five-minute
warmup walk,
then jog 2.5
miles (or 25
minutes).
Brisk five-minute
warmup walk,
then jog 2.5
miles (or 25
minutes).
Brisk five-minute warmup
walk, then jog 2.5 miles (or 25
minutes).
8 Brisk five-minute
warmup walk,
then jog 2.75
miles (or 28
minutes).
Brisk five-minute
warmup walk,
then jog 2.75
miles (or 28
minutes).
Brisk five-minute warmup
walk, then jog 2.75 miles (or
28 minutes).
9 Brisk five-minute
warmup walk,
then jog 3 miles
(or 30 minutes).
Brisk five-minute
warmup walk,
then jog 3 miles
(or 30 minutes).
The final workout!
Congratulations! Brisk five-
minute warmup walk, then jog
3 miles (or 30 minutes).






Spark Your Way to a 10K
10K Walk/Jog Program

This 12-week program is designed for those who can comfortably walk for 20-30 minutes, but want to start
incorporating jogging into their program. It is a general guide and may need to be adjusted depending on
your fitness level. Adjust speed or distance as necessary.

This program assumes youll be walking/jogging a 10K race at the end of 12 weeks. It also assumes youll be
jogging at a pace of at least 5 miles per hour (12 minutes per mile) or faster, and walking at a pace of at least
3.5 miles per hour (17 minutes per mile) 17 min/mile (3.5 mph) or faster. If your pace is slower, thats okay;
just add 1-2 additional repetitions during each session to make sure you cover enough distance to train for
the race. The last week of the program decreases your workout time so that you can rest in preparation for
the race.
Week
Walking
Interval
(minutes)
Jogging
Interval
(minutes)
Number of
Walk/Jog
Repetitions
Total Time
(minutes)
1 4 1 7 35
2 3 2 8 40
3 3 2 9 45
4 2 3 10 50
5 2 3 9 45
6 1 3 14 56
7 1 4 12 60
8 1 4 13 65
9 1 5 9 54
10 1 5 12 72
11 1 6 11 77
12 1 6 9 63

We recommended doing this walk/jog workout 3 times per week (spread throughout the week, not 3 days in a row),
and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and
walking, such as biking, swimming, elliptical, rollerblading and other sports.


10K Jogging Program

This 12-week program is designed for those who can comfortably run 2 miles, but want to work up to a longer
distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or
distance as necessary. This program assumes youll be jogging a 10K race at the end of 12 weeks. The last
week of the program decreases your workout time so that you can rest in preparation for the race.

Week
Day 1
(miles)
Day 2
(miles)
Day 3
(miles)
Total Weekly
Miles
1 2 3 2 7
2 2 3 3 8
3 3 3 4 10
4 3 2 3 8
5 4 3 4 11
6 4 4 5 13
7 5 4 5 14
8 6 5 4 15
9 4 5 4 13
10 6 5 6 17
11 6 5 6 17
12 4 3 4 11

We recommended jogging 3 times per week (spread across the week and not 3 days in a row), and cross-training
another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as
biking, swimming, elliptical, rollerblading and other sports.